GENERALLY, people do not like failure and the same applies to exercise. Many gymgoers or amateur sports players will repeat the same training programme every time because they know that they can do it. More challenging activities are often avoided.

According to Amelia Watts, a personal trainer, it is partly because the muscles needed to do the exercise are weak that it seems hard, so to strengthen them the exercise needs to be practised.

EXERCISES (to tighten the lower abdominal muscles): Plank rolls: Begin by kneeling and placing your forearms on to a Swiss ball. Pull in your abdomen and slowly roll forwards, keeping your body in a neutral position. Remember to use the strength in your core muscles so that you do not bend at the waist. When you reach the critical point (ie, your stomach will contract and you will find it difficult to talk), roll back to the start position. To get a fantastically flat stomach, complete two sets of 10 to 15 repetitions.

Lying leg extension: Lie flat with your legs up at a 90-degree angle to your body. Draw in your navel and lower your legs slowly towards the floor. Try to keep a natural curve in the lower back as you do this. When you can feel your back beginning to arch, bring your legs back down to the start position. Try to complete two sets of ten repetitions.

• Exercises provided by Amelia Watts, of The Tonic, a national network of personal train- ers. See www.the-tonic.com or phone 020-8405 1727

  Talk to your GP before embarking on a new exercise regime and do not undertake any physical activity if you feel unwell or are recovering from injury

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